16 Ingredients
  • 2/3 cup short-grain brown rice
  • 1 1/3 cups water
  • Salt
  • 1 skinless chicken breast, on the bone (about 1 1/2 pounds)
  • 1/2 cup thinly sliced scallions, about 3
  • 2 garlic, smashed
  • 2 shucked ears of corn, each cut into 6 rounds
  • 1/2 teaspoon ground cumin
  • 1/2 cup plus 2 tablespoons chopped cilantro
  • 8 cups low-sodium chicken broth
  • Freshly ground pepper
  • 1/2 pound white potatoes, peeled and cut into 3/4-inch cubes
  • 1/2 pound thick asparagus, cut into 1-inch lengths
  • 1 Hass avocado, diced
  • 1/4 cup plus 2 tablespoons fat-free yogurt
  • 1 tablespoon drained small capers
Nutrition
421
21% daily value
6 servings
                                       
                                            high-​fiber, gluten-​free
     

Fat

17% 11

Saturated

11% 2

Trans

- 0

Monounsaturated

- 5

Polyunsaturated

- 2

Carbs

15% 46

Carbs (net)

- 39

Fiber

27% 7

Sugars

- 5

Sugars, added

- 0

Protein

78% 39

Cholesterol

28% 83

Sodium

67% 1615

Calcium

11% 109

Magnesium

27% 114

Potassium

29% 1360

Iron

20% 4

Zinc

24% 3

Phosphorus

76% 534

Vitamin A

4% 40

Vitamin C

18% 17

Thiamin (B1)

31% 0

Riboflavin (B2)

39% 1

Niacin (B3)

115% 18

Vitamin B6

112% 1

Folate equivalent (total)

23% 94

Folate (food)

- 94

Folic acid

- 0

Vitamin B12

27% 1

Vitamin D

0% 0

Vitamin E

13% 2

Vitamin K

42% 50

Sugar alcohols

- 0

Water

- 595
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